Erythritol and sugar are both commonly used in food as sweeteners. However, they have distinct differences in their composition and properties. Sugar, also known as sucrose, combines glucose and fructose extracted from sugar cane or sugar beet. Erythritol is an organic compound derived from corn using enzymes and fermentation. It is a naturally occurring sugar alcohol and is considered a sugar substitute due to its sweet taste. It is popular due to its lower calorie content and minimal impact on blood sugar levels.
Sounds like a dream, right? All the deliciousness of sugar without the calories. But is it actually better than the real deal? Let’s take a look at both.

Comparing Erythritol vs Sugar
Erythritol | Sugar | |
Substitution ratio | 1 ⅓ Erythritol: 1 Sugar | ¾ Sugar: 1 Erythritol |
Gluten-free? | Yes | Yes |
Keto-friendly? | Yes | No |
Paleo-friendly? | No | No |
Common Allergens | Sugar Alcohols | Sugarcane |
Pantry shelf life (unopened/sealed) | 3 years | 2 years plus |
Best for baking | Sugar-free desserts | Any sweet treats, cookies, cakes, and pastries. |
Differences Between Erythritol And Sugar
Sugar, or sucrose, is a natural carbohydrate derived from sugar cane or sugar beet. It is composed of glucose and fructose, with a 50/50 ratio. On the other hand, erythritol is classified as a sugar alcohol or polyol. It occurs naturally in fruits and vegetables but is also commercially produced by fermenting corn-derived dextrose.
While both sugar and erythritol provide a sweet taste, they have distinct characteristics. Sugar is solid and widely used in the food industry as a sweetener, flavoring agent, and coloring agent. Erythritol is used mainly as a sugar substitute and is commonly found in low-calorie and low-sugar products. It is often used to “bulk up” other artificial sweeteners due to its similar taste and texture to table sugar.
The biggest difference between sugar and erythritol is their caloric content. Sugar contains calories, providing energy when consumed. Erythritol is low in calories, making it a popular choice for those seeking reduced-calorie alternatives. It does not significantly impact blood sugar levels or insulin response, making it a good option for individuals following a low-carbohydrate or diabetic diet. Erythritol also varies from other sugar alcohols in that it is generally well-tolerated and does not cause digestive issues in most individuals.
Taste and Culinary Uses
When it comes to taste, most people find that erythritol resembles sugar in terms of sweetness and flavor. Many individuals find the two to be indistinguishable. Erythritol can even undergo caramelization, similar to sugar. However, there is one key difference in terms of taste. Erythritol can create a cooling sensation in the mouth, reminiscent of mint! This is one of the reasons why you will often find it in toothpaste.
In terms of culinary uses, sugar has a wide range of applications. It is commonly found in sauces, syrups, and beverages, where it helps to increase viscosity and provide a thicker consistency, resulting in a more satisfying mouthfeel.
Erythritol is prominently used in sugar-free ice creams, confectionery, chewing gum, and toothpaste. It can be an excellent option for those seeking reduced-calorie or low-sugar alternatives. It is also naturally found in mushrooms and fermented foods like beer!
Are Erythritol and Sugar Substitutes for Each Other?
Erythritol is not quite as sweet as sugar, so try 1 1/3 tsp of erythritol to 1 tsp of table sugar. If you find it is not sweet enough, experiment with 1 1/2 teaspoons as an alternative. In baking, if you are substituting sugar with erythritol at this ratio, you may need to slightly increase the liquid in your recipe.
Nutritional Profile And Health Benefits
Table sugar (granulated sugar, sucrose) (2 tsp.):
- Calories: 30
- Total Carbs: 8g
- Sugars: 8g
- GI: 65
Erythritol (2 tsp.):
- Calories: 0
- Total Carbs: 0g
- Sugars: 0g (8g sugar alcohols)
- GI: 0
Sugar, a simple carbohydrate, offers a quick source of energy (glucose) to the body, which is essential for the proper functioning of cells, tissues, and organs. However, erythritol, supported by evidence, has shown potential as a healthier alternative for both individuals with diabetes and those aiming for a healthier lifestyle. Unlike sugar, erythritol does not affect glucose or insulin levels, making it suitable for diabetic subjects. It also induces the secretion of gut hormones that regulate satiety, potentially supporting weight loss efforts.
Diet Suitability
When it comes to dietary considerations, erythritol emerges as a more accommodating option compared to sugar. Not only is erythritol vegan and vegetarian-friendly, but it also meets the requirements of a keto-friendly diet. It is not, however, suitable for a paleo or Whole30 diet. Sugar is unsuitable for vegans if it is processed with bone char and is not keto, paleo, or Whole30 friendly.
How to Store Erythritol and Sugar
Sugars are typically stored at room temperature in an airtight container. As for erythritol, it is recommended to keep it in a sealed bag, which allows it to stay fresh for up to 3 years.
Price and Availability
Sugar can be purchased at just 25 cents per pound, while erythritol granules are available for $0.39 per ounce. Both are found in supermarkets.
Environmental Impact
Burning sugarcane has a detrimental impact on the environment, primarily through the release of air pollutants. When the leafy parts of sugarcane are burned, they emit a range of toxic and hazardous substances. These emissions significantly contribute to the deterioration of air quality and are also linked to the growing threat of climate change.
Erythritol vs. Sugar: The Ultimate Verdict
While erythritol is a good option for diabetic-friendly baking, I prefer sugar. I really feel the cooling, minty aftertaste that comes with erythritol, so I find it doesn’t work in certain recipes. So, it is sugar for me unless I am baking a low-sugar treat for someone, and then I may use erythritol in moderation.
FAQs
It is not really. Some research links it to blood clots and other side effects, though in large quantities. If you have diabetes, there are safer alternatives, such as monk fruit sweetener.
For a sugar substitution, try using 1 1/3 cups of erythritol to replace one cup of sugar. Depending on your personal preference, you may need to add a bit more, like 1 1/2 cups instead. Remember, taste is subjective!
Leave a Comment